9/14/15
The comp has a frame deadlift so ill be doing trap bar dead lifts from now on.
Trap bar deadlifts
Worked up to 530x3x5
Front squats emom for 8 mins
250x3
Tried to get 10 but had nothing left. Hips felt like giving out after the deadlifts
3a. Weighted sit-ups 70#x5x15
3b. Kb swings 70#x5x10
Been feeling sluggish these last few workouts. Probably due to the heavier eating and less conditioning. But as long as my strength keeps increasing I don’t mind.
9/16/15
Incline bench
275x 2, 2, 1 225x8
Db ohp
75’s x 9,8,6
3a. Dips bwx15, 50x10, 95x6, 4
3b. Pull-ups 10,10,10,8
4a. Db tricep overhead extensions 75x 15 14 8
4b. Db curls 42.5x 8, 8, 6
4c. Band pull aparts 35 35 30
9/20/15
Tweaked my back a bit on the 17th doing house work somehow. It’s a recurring injury I get that usually lasts a week but I was determined to speed up the healing process so I kept moving and stretching which helped. I didn’t do events this weekend even though I really wanted to test my stone strength. Oh well.
I went to the gym to test out the back and ended up with a rep record on the squat. After that I did bodybuilder type exercises to lay off the back. I happy with how it went.
2a. Leg extensions (haven’t done these in over a year) 3x12
2b. Leg curls 3x8
4a. Leg press 2platesx10 4x10 5.25x8
4b. Calf raises 3x15
Planks x 1.5 min, 1, 2
9/21/15
2 a. Close grip bench
185x6 225x6 275x5 275x4
2b. BB row
185x10 225x10, 10, 10
Db standing overhead press 75’sx8, 8, 6
Cable row 3x12
5a. Machine curls 10, 8, 4
5b. Cable tri extensions 20, 15, 12
Super pissed about missing 225 strict press (twice). I add 10 pounds and it feels impossible to lift. I’ll get there soon.
I also went pretty high on the volume today for some reason. That needs to start tapering as I get closer to the comp.
9/22/15
Power cleans - 225x3x10
Shrugs - 315x 12, 20
3a. Kb swing 88#x2x10
3b. Ttb 2x10
Easy day. I’ll be taking it easy until this Saturday when I try events. I plan on testing the comp weights but a 300# stone is intimidating.
Pretty terrible day. I tried the stones - shouldered the 215 stone easy but couldn’t break the 250 stone off the ground because it kept slipping. I ordered tacky to keep it from slipping but my confidence is shaken. Right after stones i did a 660 yoke for 2 sets of 50 feet and it felt great. Log tomorrow.
9/27/15
2a. Log row
205x3x10
2b. Floor Press
245x6, 5, 4
225x6
Did some curls and extensions and got out of there. Not too worried about missing the 245. I’ll get it.
9/29/15
Trap bar deadlift (with straps and on 1 inch mats)
420x3
480x2
510x1
560x1
600x1
600x1
Front squats
225x3
275x3
315x1
275x5
225x10
3a. Stiff leg deadlifts
225x10 doh
275x10 doh
315x8
3b. Weighted sit-ups 3x15
Trap bar deadlifts felt really good. This is the competition weight and I feel very comfortable with it.
9/30/15
2a. Strict Press
135x5
155x5
175x5
185x5
185x3
2b. Pull-ups x 10, 12, 10
3a. Front raises 30# DB x 3x10
3b. Lateral Raises 30#x3x10
3c. Band pull-aparts 3x20
4a. DB Overhead extension 80#x10, 10, 15
4b. DB curls 40’sx3x10
Not sure if these bodybuilding movements are such a good idea before the competition, but my reasoning is that I want to go fairly light during the week so I can go hard for my log press on the weekend. I keep getting stronger so it’s working.
Really great day today. If you asked me this morning how I would do at the competition I would have said probably pretty shitty. But after today I know I’m as ready as I can be and am physically able to lift all the weights required.
185x2
205x1
225x1
245x1 (pr)
205x8 in 60 seconds
Did a few with 215
250x1
275x5x1
250x3
Tacky makes such a difference.
Thank you Alpha for the tips so happy I was able to handle a 275 stone with relative ease.
10/6/15
Last heavy Deadlift Day. Went well, didn’t go too crazy and was able to be all of last week’s lifts.
Trap Bar DL (straps and on 1 or 2 inch mats)
510x1
560x1
600x4 (pr)
Front Squat
275x1
315x2
275x5
225x10
3a. Stiff leg DL
225 dohx10
275 dohx10
315 mixedx10
3b. Decline Sit-ups
bw 25x15
50x15
50x8
10/7/15
2a. Strict Press
135x5
155x5
175x5
195x4
135x6
2b. Pull-upsx4x8
3a. Front raises 30# DB x 3x12
3b. Lateral Raises 30#x3x12
3c. Band pull-aparts 3x12
4a. DB Overhead extension 85#x10, 10, 15
4b. DB curls 40’sx3x10
Stronger every week
Last event day one week out. Everything felt pretty good. I’ll be just doing super light work from now till the comp.
10/10/15
Log Clean and Press (clean once)
185x1
205x1
225x1
245x1
245x1
225x4
155x7 strict
Stones to 50’’
215xshoulder
250x3
275x2x1
275x6 (60 seconds)
275x2
250x3x1
Just took it nice and easy the last 2 days just to get blood flowing. I hope I peaked properly for this thing…
10/13/15
Cleans
135x5x3
Squat
225x5x3
Abs
10/14/15
Bench
135x3x3
185x3
Clean and Jerk (clean once)
135x5x3
DB ohp 55x8
DB row 100x8
Band tri pushdownx30
band pull apartsx30
Overall, I’m really happy with how I performed at the competition. In relative terms I made multiple reps on implements that a few months before I thought were impossible to lift. It was my first time in the open division and this was a level 2 event so the competition was steep. Now in absolute terms I did not do well, I got last place in a 4 person class, but 1 or 2 points separated each of the finishings (I think). I was competing against some seasoned dudes and weighing in at 226 on a full stomach made me the lightest in the 231 class. I had a lot of fun and I’m proud of accomplishing my goal. I learned a lot and know I will come back stronger and smarter. Here’s a quick write-up:
EVENT 1: LOG CLEAN AND PRESS (CLEAN EACH REP) #240
3rd place - 3 reps
This was on a 12 inch log so I was not used to using it but it didn’t really give me problems. My goal was 1 rep so 3 was nice. I was able to clean the 4th but ran out of time. First got 8, 2nd 5, and last 0.
EVENT 2: YOKE WALK 660# - 50 FEET
1st place - 9 seconds
Holy shit. I smoked this event. I could have doubled my time and no one came close.
EVENT 3: KEG RUN 200, 225, 250 - 50 FEET EACH
4th place - 47 seconds
I messed up on this event. Started too fast and too far forward so the first keg dropped. Second keg didn’t fall right so I had to recover. Overall this caused me a 3rd place finish…
EVENT 4: FRAME DEADLIFT - 570# - 60 SEC
4th place - 7 reps
This frame was so jacked up. The pick was from 14’', the handle were wide as all hell, and the frame touched the ground so you risked a toe on every rep (got me twice). I thought I broke a toe at the end but should be fine.
EVENT 5: ATLAS STONE - 300# - 50’’ - 60 SECONDS
3rd place - 3 reps
Happy with my performance but could have done better. My shirt was too lose so the stone wasn’t in a great position on the load. Also ripped the skin off my forearm on my right hand and had to stop, should have taped up…I’ll learn for next time.
4th Overall. Will post videos soon.
Log
Lurker stopping in, congratz and great job on the comp!
Thanks FarmerOwen I appreciate it, and thanks for stopping in. I tried to upload a video of the event but its not working and I’ve given up. Let me know if you know know how to upload. I browse and choose the vid but nothing happens.
My goal over the next several weeks is as follows:
Get my diet in check. I wanted to gain weight for the comp and didn’t really care where it came from. I didn’t eat terrible but could be much better.
Work on conditioning. This is not really a weakness of mine but I like working on it for a few weeks so I have more work capacity and better health in general.
Once I have that locked in I can then move to hypertrophy and strength. Over the next year I will be focusing on increasing my maximal strength and very slowly adding weight to the bar and myself. I am considering testing a few maxes this week to see where I stand but here are my goals with reasonably estimated maxes:
My goal over the next several weeks is as follows:
Get my diet in check. I wanted to gain weight for the comp and didn’t really care where it came from. I didn’t eat terrible but could be much better.
Work on conditioning. This is not really a weakness of mine but I like working on it for a few weeks so I have more work capacity and better health in general.
Once I have that locked in I can then move to hypertrophy and strength. Over the next year I will be focusing on increasing my maximal strength and very slowly adding weight to the bar and myself. I am considering testing a few maxes this week to see where I stand but here are my goals with reasonably estimated maxes: